All sales will be on hold until we finish our new location move and set up. We’re excited for the much needed change and, as always, we’re incredibly appreciative of your continued support. Stay dangerous -Team

Strength Cycle Week 11 Day 1

Dynamic warmup (10 min)

Strength

Tempo Back Squat - 2x5 @ 50%, 1x4 @ 60%, 3x2 @ 65% (of 1RM BS)

Clean High Pull - 2x3 @ 70%, 1x3 @ 75%, 3x2 @ 80% (of 1RM clean)

RDL - 3x8; light to moderate

Single Arm KB Swings - 3x10, 16kg

DB Curls - 5x5 each arm, moderate weight

Weighted Dips - 3x6; light to moderate weight

MetCon

Med Ball Sq. Toss + Burpees - 5 rnds; 10 MBT + 5 Burpees; 1 min break between sets.

Row - 2000m row for time.

Static stretch (10-20 min)


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